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Quad Sets

Quad sets help you build and maintain strength in the muscles on top of
your thigh. With this action, you are “setting" these quadricep muscles by
holding them tight. Do 8 to 12 repetitions several times during the day.

Sit on the floor with your injured leg straight
out in front of you.

Tighten the muscles on top of your thigh by
pressing the back of your knee flat down to the floor.

Hold for
about 6 seconds, then rest up to 10 seconds.

If you feel discomfort under your kneecap, try putting a
small towel roll under your knee during this exercise.

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